Peanuts – مونگ پھلی – Buy Peanuts online in Pakistan

Peanuts (مونگ پھلی), also known as groundnuts, goobers, or monkey nuts, are a type of legume grown mainly for their edible seeds. They are native to South America and are now grown in many parts of the world. Peanuts (مونگ پھلی) are a popular snack food and are also used to make peanut butter and oils. They are high in protein, fiber, and healthy fats, and are a good source of vitamins and minerals. Peanuts (مونگ پھلی) are often eaten roasted, salted, or boiled, and can be added to salads, curries, and other dishes. They are also used to make peanut sauce and are a common ingredient in many desserts. Peanuts are a versatile and nutritious food that can be enjoyed in many different ways.

Nutritional value of Peanuts

Peanuts (مونگ پھلی) are a nutrient-dense food, providing a good source of protein, fiber, and healthy fats. A one-ounce serving of peanuts contains approximately:

Calories: 166

Protein: 7 grams

Fat: 14 grams

Carbohydrates: 6 grams

Fiber: 3 grams

Vitamin E: 11% of the RDI

Niacin: 17% of the RDI

Folate: 11% of the RDI

Magnesium: 20% of the RDI

Phosphorus: 17% of the RDI

Manganese: 28% of the RDI

Copper: 24% of the RDI

In addition to these nutrients, peanuts are also a good source of zinc, iron, and potassium.

Health benefits of Peanuts (مونگ پھلی)

Peanuts are a nutritious and versatile food that can provide many health benefits. Here are some of the potential benefits of eating peanuts:

1. May reduce risk of heart disease: Peanuts are a good source of monounsaturated and polyunsaturated fats, which can help reduce levels of LDL (“bad”) cholesterol and increase levels of HDL (“good”) cholesterol. This can help reduce the risk of heart disease.

2. May help with weight management: Peanuts are high in fiber and protein, which can help keep you feeling full for longer and may help with weight management.

3. May reduce risk of diabetes: Peanuts contain magnesium, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.

4. May reduce risk of certain cancers: Peanuts contain antioxidants, which can help reduce the risk of certain types of cancer.

5. May reduce inflammation: Peanuts contain anti-inflammatory compounds, which can help reduce inflammation in the body.

How to incorporate Peanuts into your diet

There are many ways to incorporate peanuts into your diet. Here are some ideas:

1. Add peanuts to salads, stir-fries, curries, and other savory dishes.

2. Make your own peanut butter by blending peanuts in a food processor.

3. Top oatmeal, yogurt, or smoothies with chopped peanuts.

4. Use peanut butter as a spread on toast or crackers.

5. Make a peanut sauce to use as a dip or marinade.

6. Add peanuts to baked goods like cookies or muffins.

7. Roast peanuts in the oven for a crunchy snack.

8. Make your own trail mix with peanuts, dried fruit, and other nuts.